I want to learn to run (aiming to do a half marathin/full marathon) what is the best training program?
I currently jog and need to work up stamina, breathing techniques and ….?
Here is a good link.
what is the best way to train for a half marathon?
I can run a 10K in under an hour, and now I am looking for ideas for a training programme for a 1/2 marathon in Sept.
I have never ran further than 10K before!
Here are some good programs
Just go to the bottom of the page and click begginner, intermediate, advanced etc. It gives you what to do to prepare for that 21k.
devising a marathon training program around a busy job?
I love to run but i do full time shift work. I get a full week off once every month and a half, and otherwise do an average of three 12 hour shifts in a row with a 2-4 days break in between.
I try and train about three times a week but am quite sporadic and i’m loosing motivation.
The best half marathon i’ve done was in 1.51, and i found it moderately difficult. I would love to do my first marathon in September but my real goal is to get a 1.30 time for a half marathon. I have no idea how to go about this goal.
It’s a 1.71 mile walk to walk (currently i cycle it) which i could run some days…it’s very difficult getting the motivation to go for a run after a 12 hour shift, during which i often don’t get a proper lunch break just a sandwich standing up (issue for another time ;)).
I’m 4ft 11 and weigh 103lb. My diet is averagely good, lots of fresh fruit and veg, almost no alcohol, good carbs and occasioanl meat and fish, lots of eggs. The only time things go downhill is at work when i snack on whatever is to hand (chocolates, lol.)
Ideas on making a training plan please! Thanks so much for any help.
The important thing here is to get a programme that fits with your lifestyle. So for example, it is no good me saying to run 3 miles every other day and a long run on a Sunday morning since this won’t work for you.
There was some things in your question that sounds good – You Love to run and you can run a half marathon which is brilliant start.
The basis for putting together a programme is to mix regular runs with a longer run every so often and a shorter faster paced run every so often too. I would say normally to do 2 or 3 runs and a weekly longer run – the longer run being half as long again as the normal runs (so a 4 mile normal run would give you a 6 mile longer run). In between where you are now and a month before the marathon work out these distances to give you a long run of about 18 miles 4 weeks before the marathon. This gives a sort of idea of how far to run each week. Then every few weeks stop the increases in distance and have an easy week of running.
This might give you something like:
Week 1 – Run
Week 2 – Do week 1 + 10 % increase in distance
Week 3 – Do week 2 + 10 % increase in distance
Week 4 – Do week 3 + 10%
Week 5 – Easy week – do week 3 again
Week 6 – Do week 4 again
Week 7 – Week 6 + 10%… And so on
Work out the increases from what long run you think you can do now and end with a long run before marathon.
But for you specifically you might want to change it a bit. Try to get two 6 mile runs (10k) on your 4 rest days if you can’t run after work much and this will maintain your fitness. Every other long 2 to 4 days you might want to try a longer run. With the full week off this is ideal to put in some longer runs – try going for a long run at the start of that week and at the end of that week to build your stamina. The shorter runs will maintain your fitness levels
If you can run into work in the mornings then try this every other day. In fact if you can leave a little earlier and try to do a 30 minute run – if you can – once a week? Though if you want, you can use the 1.7 miles as a speed session. Warm up for half mile, run the next half fast and hard and then cool down – this gets speed into your legs and makes longer running feel easier
Use your 2 day ‘weekend’ to do a couple of 6 mile runs
Use your 4 sat ‘weekend’ to do a 6 miles and a longer run
Use your long week to do 2 long runs – one at the start, one at the end, and perhaps a shorter than normal run in the middle
Run to work every other day, if you can do a 30 minute run do that, if not every 2 runs try a speed run session
Build up the distance of your long runs over time to reach an 18 -20 mile peak about a month before marathon day and then ease off again
Long run should be at a pave where you can sing in your head or talk to people
Normal runs should get you out of breath but not so much that you need to stop
Fast speed session – fast bit should be all out, otherwise long run pace.
Hope that gives you a couple of ideas.
Last big tip is to enter a 10k race or even a half marathon before race day just to add short term goals
If you need any more specific advice, ask again or send me a mail
What’s the best way to train for a half-marathon?
I’m quite out of shape – 20 years old, 5’7″ around 170 lb. and can barely run a 12 minute mile. I’d like to run a half-marathon in a year, but what’s the best workout program to get in shape for it? Ideally, I’d like to lose weight in the process, but I just need to get healthy, fast.
My friend, Stephanie Partridge, wrote an article on training for long distance runners. Her focus was on weight training, but it may help you some if you incorporate it with other advice here.
Distance runners who incorporate weight training into their fitness regime enjoy many benefits. Total body conditioning provides an all around toning of the whole body beyond the sport. By adding free weights or resistance machines (Nautilus and Cybex are two popular ones), or both, to their program, runners enjoy strengthening of not only their legs, but their cardiovascular system as well. Additionally, they increase their strength all over and are less likely to be injured. When they are also spending adequate time practicing their chosen sport, distance running or whatever, their endurance for their sport will be improved with strength training.
Benefits to the Whole Body
The body is broken down into three specific regions, the upper body, abdominals or core and the lower body. Each region has a purpose and supports the total body function. Therefore, each region needs to be conditioned.
When a runner runs, his or her arms swing. This is a natural movement in running and
runners adapt this motion and use it to their advantage as a method of propulsion.
Therefore, a runner with a strong upper body is more likely to run faster and more
efficiently than one who is lacking in upper body strength.
Abdominals or Core
The abdominal area is the core of the body. Strength in this region aids in protecting the
back while it helps the runner maintain his or her proper form. This helps them to
perform more efficiently. This protects the core from injury.
The lower body region is the part that propels the runner. It is also the part of the body
that the runner uses most, but there is some imbalance in the muscle groups that develop.
The runner’s hamstrings and calf muscles develop faster than their quadriceps and shins.
A good weight training program helps to counter this imbalance. As an added bonus,
strong quads and hips help to protect the lower body from injury.
Benefits Beyond Running
By employing total body conditioning, the runner will experience other benefits. A leaner body due to increased fat burning capabilities occurs. The benefits extend beyond improving the runner’s abilities.
More Efficient Fat Burning
The more muscle that a person has, the more efficient the body is at metabolizing
glucose. In short, more muscle means less fat. The body becomes a fat burning machine.
Change in Body Composition
As the body ages, its composition changes. Lean muscle decreases while fat deposits
increase. Weight training and strength training slows this process.
This benefit is particularly vital to women. Weight training helps to protect bones.
When the muscles tug on the person’s bone structure during weight training, the result is
a facilitation of bone regeneration.
Reduction in Other Health Risks
Weight training is believed to reduce the risk factors for health conditions such as adult
onset diabetes and heart disease.
Weight Training Guidelines
There are a few standard rules that should be followed when establishing a weight training program. For instance, when working out it is best to work the upper body one day and the lower body the next, allowing a full 24 hours for one muscle group to rest before training it again. The abdominals can be trained every day, without any breaks. It is best to use lighter weights with more repetitions as opposed to heavy weights and fewer repetitions.
When using the weights or resistance machines, use slow, controlled movement when executing the motion from the starting and when returning to the starting point. Use light weights with many reps. Doing greater weight with fewer reps adds bulk and strength. While the strength may be good, bulk will slow down a runner. In distance running, this can be a great disadvantage. Running is one sport where extra muscle bulk is not desirable.
Working the major muscle groups and achieving full body conditioning helps the body avoid late race fatigue. It also allows the runner to run faster during the first ninety-eight percent of a distance race. By getting stronger, the runner is better protected from injury and better equipped to handle the stress that a runner puts on his or her body.
•Dumbell Military Press
•Crunch on Exercise Ball
•Weighted Curls with Medicine Ball
•Straight Leg Raises
•Straight Leg Hip Flexion
Fat vs. Muscle
Fat does not turn into muscle. This is a physical impossibility yet many people erroneously believe it can be done. A fat cell is always a fat cell, no matter what is done. Fat cells do not go away, but they do decrease in size when the body’s energy it expends exceeds its caloric intake. While a runner may take in more calories, he or she will increase muscle mass, especially is weight training. This increased muscle mass does result in a lower body fat percentage. However, the scales may not reflect a reduction in numbers. This is because the lost body fat is replaced with muscle and muscle weighs more than fat.
Don’t Forget to Stretch!
The final element to a successful total body conditioning program is to round out each weight training session with some good stretches for the muscle group that is being worked. Each workout session should be started with some stretching exercises, but after the workout the muscles should be stretched again. Some simple stretches can accomplish this, but for a more rounded program it may be a good idea to incorporate yoga, pilates or ballet into the overall program. This will offer the distance runner a true total body workout with stretching, cardio, sport training and weight training.
Any advice for running a half-marathon?
I am currently training for the Pittsburgh half-marathon on May 5th. I’m in my second week of a nine-week training program that I put together based on a variety of different programs to fit my ability.
My goal is to finish the race in at least 3 hours. I will probably do a run/walk combination throughout the race, but we’ll see. I’ve run a few 5ks before, with my best time being right around 34 minutes. I’m a bit on the heavy side, but I can maintain a pretty good pace for someone my size.
I’m just looking for any advice that experienced runners may have. Such as…
– What do I wear on race day? Is a t-shirt and running shorts sufficient?
– I know there will be water stops along the way. But do I need to bring anything with me? Do I need to use those gels?
– I’m training with a pair of Asics running shoes that are very comfortable for me. Do I need a different pair of shoes for the race?
Any other advice is welcome. I know that some negative person out there will give me some sort of stupid response and try to discourage me. It’s been my goal for awhile now, and all I want to do is cover the distance. I know I can do it.
Lester and Running4yaweh are both correct. The only thing that has not been mentioned is your program. Hopefully you found in your research that the long run is perhaps the most important run of the week. While the weekday runs will help you retain endurance, the long run will help you increase your endurance.
Starting with your longest run in the past 3 weeks (probably the 5K), increase your long run by one mile per week up to 10, then increase 2 miles every two weeks. On alternate weeks run just half the distance of your long run to allow your body to recover and grow stronger.
Your run/walk strategy is a good one. With a 34 minute 5K you should have no trouble maintaining a 13:30 minute per mile pace. 13:44 minutes per mile will get you to the finish line in under 3 hours!
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